Thanks for getting back :-) I went on one more sub45 10K cycle and adjusted the pace to suit my speed. I ran the hard 4x2 in 4:15 per Km and the 1Ks in about 4:05. I have had some problems with very sore stomach muscles after the interval running, but otherwise I feel fine. I guess that running faster puts more strain on the core. I suppose it will be a good idea to do some core exercises?

I'm looking forward to next weeks race. It's a race with pacers, so my tactic will probably be to get behind the 4:15 pacer and see how it works it out :-)

That felt hard, but not 'hard hard' more like 'fun hard'. I could probably have done it a little bit faster. Anyways, it's really motivating to be running solid sessions like this. It's a good feeling to experience the progress and changes to the body, I feel really fit.

Now some rest and then the 5K paced run. I was thinking to go 21:15 here. That would be a solid 5K at 10K speed. Does that sound like good plan?